HOW MUCH TIME DOES IT REALLY TAKE?



 

DO YOU REALLY NOT HAVE 30 MINUTES?





I know we are all short on time.  In this crazy rat race that we live in, it seems that everyone is asking more time from us. 

We spend at least 8 hours a day at work, an hour or so driving to and from, a couple of hours running our kids to where they need to be, an hour preparing dinner, and so on and so forth.  I get it, we live in a world that we need more hours in a day. 

Time and lack of energy seem to be the two biggest reasons that people are not exercising and taking care of themselves.  These were both two of my biggest excuses.  When in reality, after I finally had had enough of feeling yucky and tired, having no energy to do all this running and had a horrible feeling about myself, I realized I had lots of "extra" time.

I started evaluating my schedule to see just what exactly I was doing with the 24 hours in my day.  The truth hurt, but my excuse of no time was JUST THAT, AN EXCUSE TO BE LAZY!!!  Once I looked at my schedule I realized: 1)  Those 2+ hours I was sitting at baseball, football, basketball practice DOING NOTHING- completely wasted time!!!   2) The hour or so I sat on the couch in the evenings complaining because I couldn't find anything on tv- DOING NOTHING 3)  The time I had while waiting for dinner to finish cooking......  DOING NOTHING but standing there watching it :)  I think you get my point!  I could go on, but I don't want you to think I did nothing all day!!

   So, what did I do?  I started carving out me time and making those hours of wasted time useful!  I started getting up 40 minutes early to get my 30 minute workout in.  If I had to go sit at a practice of some sort I would take a personal development book to read, it's amazing how many books are out there that can help you feel better about yourself and help you live a better life!  I would also go run/walk while waiting for them to get out of practice.  I realized just sitting there was doing absolutely nothing for me. 

Guess what?  Now, after 19 months of carving out that me time and taking 30 minutes to exercise,  I no longer feel bad about myself.  I have more energy than I ever have (exercising does that for you- it gives you so much more energy) and I feel great.

So, when you find yourself using that "I have no time" excuse for not exercising, I want you to think again.  Take a few minutes and evaluate your day.  Are all 24 hours really that busy?  You may not be at home or close to the gym, but you probably have some extra time to get in a good walk or run while waiting on your kids or others.   I challenge all of you- JUST DO IT!!!  I promise you will be glad you did!



SUMMER IS CLOSER THAN YOU THINK!!!

SUMMER IS COMING!!!  WAHOOO!!!

 

I don't know about you, but I live in an area in which we have all 4 seasons.  It's not warm all year.  We actually go through the typical Spring, Summer, Fall & Winter weather.  I love having all 4 seasons because just when you have had enough of the cold, the rain, the snow or the heat you switch up to different weather.  It's wonderful really.  So right now we are in spring mode- sunny, rainy, cold & warm :) but it won't be like this for long.  Summer will be here before we know it!!

 

Along with the different seasons comes different clothes.  (Love having the excuse to switch up my wardrobe!)  There is a downside to that though, because my typical winter and spring clothes are usually bulky sweaters, sweatpants and sweatshirt (when I get home from work), light jackets or coats, pants and whatever is comfy (and big and not tight).  So when warmer weather starts getting closer I tend to PANIC!!!  Why?  Because I know that my summer clothes consist of shorts, sleeveless tops, swimsuits- all those clothes that I don't always want to wear because I know I have put on weight over the lazy, winter months.  (Actually, this is the first year that I am not in panic mode because I have been working out all winter with the men and women in my winter workout groups!!  I am so excited)

 

 

  Do you ever feel this PANIC?  Do you ever wait as long as possible to try on your summer clothes, put on those shorts or swimsuit just because you know they are going to be too tight????? I remember several summers where I refused to take my kids to the pool because I didn't want to have to put on a swimsuit and walk around in front of others.  I would cry when I would put on my shorts because they were too tight  and I was embarrassed at the sight of my legs. I was always self-conscious of how I felt in my clothes and I hated it.  It made me a very uptight person.

 





Let's make this year different for you!!  We have 7 weeks until school is out (here in NC) and summer begins.  That means we have about 7 weeks until it will start getting warm enough to wear those summer clothes.  That also means we ONLY have 7 weeks to work off that winter weight and get into a healthy eating, working out routine.  Now 7 weeks sounds like a long time, but when you start thinking about it in relation to HEALTHY weight loss, it's not long at all.  A good rule of thumb to follow when wanting to lose weight is to lose somewhere between 2-4 lbs a week.  If you lose weight too quickly by starving yourself, YOU WILL PUT IT AND MORE RIGHT BACK ON when you start eating again. 

So this is what we will do.  If you join me in my workout challenge group I will teach you the basics of eating healthy and cutting out those food temptations.  I will share my meal plans and workout strategies with you.  I will give you healthy recipes to try.   I will be there for you EVERY day for the ENTIRE 7 WEEKS, encouraging you, helping you, possibly even bugging you :) to make sure you do your workouts and are eating healthy.  TRUST me- I know how it is!!!  There are lots of excuses that follow us to tempt us to not do our workouts for a day, or two or three.  There are lots of HORRIBLE, HORRIBLE FOODS everywhere we turn.  If I had not joined a challenge group in October of 2013 I would have never made it!!  I have honestly been in a group every month since then.  If it weren't for all those men and women encouraging and supporting me, I would have never made it this far. 

 

SO if this sounds familiar to you and you don't want to go through it again this year, then JOIN ME!  I love helping others feel great like I do now!!!  It's a wonderful feeling. 

 

How does it work?  The requirements to be in the group are that I am your coach through the Team Beachbody program.  I will work with you to help you find the best workout for you- that fits your goals, your abilities and what you like to do.  Every day for 7 weeks you will replace one meal with Shakeology and do your workout.  I will add you to my workout challenge group where you will receive support, nutrition tips, meal plans, fitness tips and encouragement from me EVERY DAY FOR 7 WEEKS.  I will be with you every day to ensure that you have the most success you possibly can. 

 

IF THIS SOUNDS LIKE JUST WHAT YOU NEED THEN CLICK ON THE LINK BELOW AND FILL OUT THE APPLICATION.  I WILL CONTACT YOU ASAP AND WE WILL GET YOU STARTED.

 

https://tanyarogers.wufoo.com/forms/new-customer-profile/ 

 

 

I can't wait to get started.  I hope to see you soon!!!

 

SUGAR- IS IT REALLY THAT BAD?

 

 



Ok so yesterday was NOT a good eating day for me!  It started out as every day did with my Shakeology breakfast shake.  I had a peach vanilla shake, it was yummy!  1 scoop of vanilla Shakeology, 1/2 frozen banana, 10 oz water and a cup of frozen peaches (no sugar added).  I drank it on the way to school like I do every morning and I was ready to start my day.

 

Well, we were having an Open House for my department at school, which meant lots of foods.  In one room we had punch, cheese and crackers, cookies, danishes & grapes.  In MY room we had lunch foods- chicken salad, pimento cheese salad, croissants, lemon bars, chips/dip, fruit tray and CHOCOLATE OATMEAL COOKIES!!! 

 

The chocolate oatmeal cookies were screaming at me from across my room!!!  They teased me all morning and then they won.  I convinced myself that if I just ate one I would be fine.  I would get my little taste of sugar and be done.  WELLLLLLL that's not exactly how it worked!!!  I had one, then two, then three and then THANK HEAVENS people started coming in my room so I couldn't eat anymore!!!  It was like I couldn't get enough.  Once I had that taste I was like an addict of some sort.    I ate everything that I knew I shouldn't!!!  The croissant with fat laden chicken salad, the chips with dip (which I don't even like), the punch (talk about sugar overload) and of course I had to have a lemon bar and another chocolate oatmeal cookie  ( I at least did eat a few  pieces of honeydew melon to make me feel better).

 

Well it honestly wasn't 30 minutes later and IT hit me!  I felt absolutely horrible!!  My head was hurting (and it still is today), my stomach was literally growling and rumbling at me and I just wanted to curl up and sleep (not an option with 20 students in my room).  I felt bad the rest of the afternoon and by the time I got home around 7:30pm I was ready to go to bed. 

 

  I have been working very hard the last 19 months to change my lifestyle by eating healthier and working out at least 5 times a week.  By changing my eating habits I have tried to cut out as much sugar, fat and salt as possible.  I have tried to cut back on processed foods and eat everything in it's natural form.  I have cut out fried foods and fast foods and I have completely cut out all soft drinks, diet or regular.   I guess I sent my body into what they call sugar shock yesterday.

 

This got me to wondering just what exactly sugar does to the body.  So I started researching this morning..................  WOW here are a few things that I found out (my information comes from Prevention Magazine and Women's Health Magazine, two that I feel are very reliable sources)

 

1) The American Heart Association recommends no more than 5 teaspoons for women, 9 teaspoons for men and 3 teaspoons for children.  Americans, on average consume 22 teaspoons a day (130 lbs of sugar a year!!!)

Just to help you understand where your sugar is coming from :  1 slice of  whole wheat bread contains 2 tsps. of sugar, a can of soda contains up to 12 grams

 

 

 

 

2) Sugar comes in many forms and names.  Check labels; ingredients that end in –ose are sugar, and so is anything with sugar or syrup after the name.  CHECK YOUR LABELS

3)Sugar is a main cause of: diabetes, heart disease, strokes, obesity, high blood pressure and cancer thrives off of sugar

4) **** THIS IS WHAT I FOUND OUT YESTERDAY- sugar makes you feel famished.  It tricks your body into making it feel hungry when it's not (that's why I kept wanting more and more food!).  Eating a high-fructose diet means your body feels hungry, even when you are overeating!

 

5) ***** Much like street drugs, sugar triggers the release of chemicals that set off the brain's pleasure center, in this case opioids and dopamine. And as they do with street drugs, people develop a tolerance for sugar, meaning they need more sugar for a feel-good "fix." In rat studies looking at sugar addiction, when animals binge on the sweet stuff, they experience chattering teeth, tremors, shakes, and anxiety when it's taken away.

6) Sugar attacks the proteins in  your body that help to make collagen.  Thus sugar intake reduces the amount of collagen your body makes, thus causing your skin to get wrinkles and sag!!!

 

SOOOO what does all this mean?  Well for me it means I am going back to eating as healthy as I can, I am going to read my food labels more carefully and I am going to try to take care of my body and my family the best I can.  Does it mean I won't eat sugar, NO, but it does mean that it is going to be carefully limited.  If I want a cookie or a sweet I will do my best to go for fruit (with all natural sugar) or my Shakeology which only contains stevia and all natural fructose.  After feeling horrible for 24 hours I know that what I ate yesterday was NOT GOOD FOR ME IN ANY WAY and I have better options to choose!